Diet Tracker TeQTutorials

Complete The White Boxes Below
Diet Start Date

Start Weight (lbs)
Target Weekly Weight Loss (lbs)
###
Goal Weight (lbs)
Male
Male / Female
Female
Frame Size
Height ( inches)
Age
Activity Level
Minimum Weight
Current Weight ###
Current Calorie intake to achieve Goal
Your current Basic Metabolic Rate (BMR) is:
Your Body Mass Index is:
Date Target Weight would be Reached
Date minimum Weight would be Reached
hite Boxes Below www.youtube.com/TeQTutorials
7/24/2021
Tip of the Day
#N/A ###
Choose cardio exercises t
the whole body, not just
#N/A
#DIV/0!
### #DIV/0!
#N/A Going Going Gone
#N/A
#N/A
Tip of the Day
se cardio exercises that work

whole body, not just the legs
Date Day Meal ? Food / Drinks Amount Unit/Amount Calories
1 = 1 unit
Date Target Weight Target Weight Current Weight Current Weight Weekly
BMI
(Pounds) (Stones) (Pounds) (Stones) Weight Loss
30/12/99 0.0 -1st 0lbs 0.0 N/A #DIV/0!

06/01/00 0.0 -1st 0lbs #DIV/0!
13/01/00 0.0 -1st 0lbs #DIV/0!
20/01/00 0.0 -1st 0lbs #DIV/0!
27/01/00 0.0 -1st 0lbs #DIV/0!
03/02/00 0.0 -1st 0lbs #DIV/0!
10/02/00 0.0 -1st 0lbs #DIV/0!
17/02/00 0.0 -1st 0lbs #DIV/0!
24/02/00 0.0 -1st 0lbs #DIV/0!
03/03/00 0.0 -1st 0lbs #DIV/0!
10/03/00 0.0 -1st 0lbs #DIV/0!
17/03/00 0.0 -1st 0lbs #DIV/0!
24/03/00 0.0 -1st 0lbs #DIV/0!
31/03/00 0.0 -1st 0lbs #DIV/0!
07/04/00 0.0 -1st 0lbs #DIV/0!
14/04/00 0.0 -1st 0lbs #DIV/0!
21/04/00 0.0 -1st 0lbs #DIV/0!
28/04/00 0.0 -1st 0lbs #DIV/0!
05/05/00 0.0 -1st 0lbs #DIV/0!
12/05/00 0.0 -1st 0lbs #DIV/0!
19/05/00 0.0 -1st 0lbs #DIV/0!
26/05/00 0.0 -1st 0lbs #DIV/0!
02/06/00 0.0 -1st 0lbs #DIV/0!
09/06/00 0.0 -1st 0lbs #DIV/0!
16/06/00 0.0 -1st 0lbs #DIV/0!
23/06/00 0.0 -1st 0lbs #DIV/0!
30/06/00 0.0 -1st 0lbs #DIV/0!
07/07/00 0.0 -1st 0lbs #DIV/0!
14/07/00 0.0 -1st 0lbs #DIV/0!
21/07/00 0.0 -1st 0lbs #DIV/0!
28/07/00 0.0 -1st 0lbs #DIV/0!
04/08/00 0.0 -1st 0lbs #DIV/0!
11/08/00 0.0 -1st 0lbs #DIV/0!
18/08/00 0.0 -1st 0lbs #DIV/0!
25/08/00 0.0 -1st 0lbs #DIV/0!
01/09/00 0.0 -1st 0lbs #DIV/0!
08/09/00 0.0 -1st 0lbs #DIV/0!
15/09/00 0.0 -1st 0lbs #DIV/0!
22/09/00 0.0 -1st 0lbs #DIV/0!
29/09/00 0.0 -1st 0lbs #DIV/0!
06/10/00 0.0 -1st 0lbs #DIV/0!
13/10/00 0.0 -1st 0lbs #DIV/0!
20/10/00 0.0 -1st 0lbs #DIV/0!
27/10/00 0.0 -1st 0lbs #DIV/0!
03/11/00 0.0 -1st 0lbs #DIV/0!
10/11/00 0.0 -1st 0lbs #DIV/0!
17/11/00 0.0 -1st 0lbs #DIV/0!
24/11/00 0.0 -1st 0lbs #DIV/0!
01/12/00 0.0 -1st 0lbs #DIV/0!
08/12/00 0.0 -1st 0lbs #DIV/0!
15/12/00 0.0 -1st 0lbs #DIV/0!
22/12/00 0.0 -1st 0lbs #DIV/0!
29/12/00 0.0 -1st 0lbs #DIV/0!
05/01/01 0.0 -1st 0lbs #DIV/0!
12/01/01 0.0 -1st 0lbs #DIV/0!
19/01/01 0.0 -1st 0lbs #DIV/0!
26/01/01 0.0 -1st 0lbs #DIV/0!
02/02/01 0.0 -1st 0lbs #DIV/0!
09/02/01 0.0 -1st 0lbs #DIV/0!
16/02/01 0.0 -1st 0lbs #DIV/0!
23/02/01 0.0 -1st 0lbs #DIV/0!
Enter Current Weeks
Date Average Daily Calories Projected Loss
BMR figure
over the week (lbs) to date
30/12/1899 #DIV/0! N/A

06/01/1900
13/01/1900
20/01/1900
27/01/1900
03/02/1900
10/02/1900
17/02/1900
24/02/1900
03/03/1900
10/03/1900
17/03/1900
24/03/1900
31/03/1900
07/04/1900
14/04/1900
21/04/1900
28/04/1900
05/05/1900
12/05/1900
19/05/1900
26/05/1900
02/06/1900
09/06/1900
16/06/1900
23/06/1900
30/06/1900
07/07/1900
14/07/1900
21/07/1900
28/07/1900
04/08/1900
11/08/1900
18/08/1900
25/08/1900
01/09/1900
08/09/1900
15/09/1900
22/09/1900
29/09/1900
06/10/1900
13/10/1900
20/10/1900
27/10/1900
03/11/1900
10/11/1900
17/11/1900
24/11/1900
01/12/1900
08/12/1900
15/12/1900
22/12/1900
29/12/1900
Blood Pressure Info
30/12/1899 13/01/1900 27/01/1900 10/02/1900

Chest
Neck
Bicep
Waist
Blood Pressure Systolic
Blood Pressure Diastolic
Pulse
02/06/1900 16/06/1900 30/06/1900 14/07/1900

Chest
Neck
Bicep
Waist
Pulse
03/11/1900 17/11/1900 01/12/1900 15/12/1900

Chest
Neck
Bicep
Waist
Pulse
24/02/1900 10/03/1900 24/03/1900 07/04/1900 21/04/1900 05/05/1900 19/05/1900
28/07/1900 11/08/1900 25/08/1900 08/09/1900 22/09/1900 06/10/1900 20/10/1900
29/12/1900 12/01/1901 26/01/1901 09/02/1901 23/02/1901 09/03/1901 23/03/1901

Food Total calories Unit / Weight
Aero Minibars 527 100g

Aero Mousses, all flavours 211 100g
Aero, Nestle 164 1 Bar/31g
After Eight Mints 409 100g
Alabama Chocolate Fudge Cake 373 100g
Aladdin Spaghetti Shapes in Tomato Sauce 67 100g
Alfredo Choice Dry Mix, as sold 400 100g
All Butter Shorties, each 135 100g
All Juice Lemonade 44 100g
All Sauce 100 100g
All-Bran 270 100g
ALL-BRAN CEREAL 70 Per Oz
Almond Slice 371 100g
Almond Yorkie 547 100g
Almonds, flaked/ground 612 100g
Alpen 364 100g
Alphabetti Spaghetti in Tomato Sauce 60 100g
Angel Delight, all flavours, per serving, as sold 485 100g
Apples, Eating, Raw 53 1 Med/112g
Bacon Wheat Crunchies 180 100g
Bacon Wotsits, per pack 110 100g
Bacon, rashers lean 332 100g
Bake, Tuna & Pasta, Healthy Living, Tesco 360 1 Pack/400g
Bake, Vegetable, Marks & Spencer 383 1 Pack/450g
Baked Beans and Beefburgers 93 100g
Baked Beans in tomato sauce 84 100g
Baked Beans with Bacon 91 100g
Baked Beans with Hotdogs 110 100g
Baked Beans with Low Fat Pork Sausages 91 100g
Baked Beans, Heinz 197 ½ Can/270g
Baked Potato, Average 218 1 Med Pot/200g
Banana Fresh, Weighed Without Skin 143 1 Med/150g
BANANAS 105 BANANA
BARBECUE SAUCE 10 TBSP
Basmati Rice, Cooked, Average 188 1 Serving/140g
Beans Baked Branston 183 1/2 Can
Beans, baked, canned, with beef 322 1 cup
Beans, baked, canned, with pork and tomato sauce 15 1 tbsp
Beef & Bacon Hotpot Soup 48 100g
Beef & Kidney 97 100g
Beef & Kidney Pie 154 100g
Beef & Mushroom Pie 162 100g
Beef & Pasta Bake 205 100g
Beef & Potato Pie 191 100g
Beef & Tomato Bolognese Pasta Soup 44 100g
Beef & Tomato Cup-A-Soup, per sachet 72 100g
Beef & Tomato Pot Noodle 402 100g
Beef & Tomato Slim-A-Soup Special, per sachet 56 100g
Beef & Vegetable Pie 185 100g
Beef & Vegetable Soup 37 100g
Beef Bourguignon Casserole Mix, as sold 305 100g
Beef Broth 38 100g
Beef Cannelloni 140 100g
Beef Casserole 93 100g
Beef Casserole Microchef Meal 85 100g
Beef Chow Mein Pot Meal, per pack 157 100g
Beef Consomme 12 100g
Beef Curry 95 100g
Beef Dinner, Roast, Birds Eye 386 1 Meal/340g
Beef Grillsteaks, grilled, each 165 100g
Beef Hotpot, per pack 415 100g
Beef in Barbecue Sauce Toast Topper 93 100g
Beef in Beer Casserole Recipe Sauce 44 100g
Beef Lasagne 95 100g
BEEF LIVER, FRIED 185 Per Oz
Beef Madras Curry 120 100g
Beef Madras Curry Simply Fix Dry Mix, as sold 326 100g
Beef Oriental with Special Egg Rice 86 100g
Beef Pâté 204 100g
BEEF ROAST, EYE O RND, LEAN 135 .6 OZ
Beef Satay Stir Fry Mix, as sold 415 100g
Beef Savoury Rice, per packet, as served 469 100g
Beef Stew 70 100g
Beef, bottom sirloin, tri-tip, separable lean only 325 1 roast
BEEF, CANNED, CORNED 185 Per Oz
Beef, cured, sausage, cooked, smoked 134 1 sausage
Beef, cured, smoked, chopped beef 37 1 slice (1 oz)
Beef, cured, thin-sliced beef 37 5 slices
Beef, cured, thin-sliced beef 50 1 oz
BEEF, DRIED, CHIPPED 145 .5 OZ
Beef, Potato & Red Pepper Premium Soup 48 100g
Beef, top sirloin, lean 160 3 oz
Beefburgers, fried 264 100g
Beefeater Fast Fry Chips 101 100g
BEER, LIGHT 95 2 FL OZ
BEER, REGULAR 150 2 FL OZ
Beetroot 37 100g
Big Mac, McDonald's 492 1 Big Mac/215g
Biscuit digestives 86 86 cals (per biscuit)
Blueberries, Raw 60 100g
Bolognese, Spaghetti, Marks & Spencer 380 1 Pack/400g
Bounty, Mars 135 1 Bar/28g
Bread - Part cooked half a baguette 178 1/2 Baguette
Bread Brown Warbutons 93 Per Slice
Bread Roll Small 142 1 Sml Roll
Bread white (thick slice) 96 (1 slice 40g)
Bread wholemeal (thick) 88 (1 slice 40g)
Bread Wholemeal thin 55 Per Slice
Bread, italian 54 1 slice, medium
Bread, pita, white, unenriched 78 1 oz
Bread, pita, white, unenriched 165 1 pita, large (6-1/2" dia)
Bread, pita, whole-wheat 74 1 pita, small (4" dia)
Bread, pita, whole-wheat 170 1 pita, large (6-1/2" dia)
Bread, white, commercially prepared, toasted 64 1 slice
Breakfast - 2 slices of Toast + Spread 200 2 Slices
Breakfast - Cornflakes Milk + Sugar 330 Bowl
Breakfast - Weetabix X2 + Milk + Sugar 255 Bowl
Broccoli, cooked, boiled, drained, without salt 49 1 stalk, small (5" long)
Broccoli, frozen, spears, unprepared 82 1 package (10 oz)
Broccoli, frozen, spears, unprepared 263 1 package (2 lb)
Broccoli, Green, Raw 33 100g
Broccoli, Green, Raw, Average 24 1 Serving/80g
Broccoli, Raw 30 100g
BROCCOLI, RAW, COOKED, DRAINED1 50 SPEAR
Brown Sauce 20 itbsp / 15ml
BUDWEISER 146 12 fl oz
BURGER KING, Cheeseburger 380 1 item
BURGER KING, DOUBLE WHOPPER, no cheese 942 1 item
BURGER KING, DOUBLE WHOPPER, with cheese 1061 1 item
BURGER KING, French Fries 245 1 small serving
BURGER KING, French Fries 387 1 medium serving
BURGER KING, French Fries 530 1 large serving
BURGER KING, French Fries 642 1 king serving
BURGER KING, Hamburger 333 1 item
BURGER KING, Original Chicken Sandwich 583 1 item
BURGER KING, Vanilla Shake 42 1 fluid ounce
BURGER KING, Vanilla Shake 501 1 small 12 fl oz
BURGER KING, Vanilla Shake 667 1 medium 16 fl oz
BURGER KING, WHOPPER, no cheese 678 1 item
BURGER KING, WHOPPER, with cheese 790 1 item
Burger, Quorn 73 1 Burger/50g
Burgers Quarter pounders 235 100g
Burgers, Beef, 100%, Birds Eye 120 1 Burger/41g
Burgers, Beef, Aberdeen Angus, Marks & Spencer 298 1 Burger/142g
Butter 50 14g
BUTTER 35 PAT
Butter replacement, without fat, powder 298 1 cup
ButterScotch Sweets 23 Per Sweet
Buttons, Dairy Milk, Cadbury’s 170 1 Pack/32.5g
Cabbage, common, cooked, boiled, drained, with salt 17 0.5 cup, shredded
Cake, white, prepared from recipe without frosting 264 1 piece (1/12 of 9" dia)
Candies, butterscotch 63 3 pieces
Candies, gumdrops, starch jelly pieces 13 1 gumdrop, small (1/2" dia)
Candies, KIT KAT Wafer Bar 497 1 bar (3.375 oz)
Candies, M&M MARS, MARS MILKY WAY Bar 245 1 bar 2.05 oz (2.05 oz)
Candies, M&M MARS, SNICKERS Bar 266 1 bar (2 oz)
Canelloni, Spinach & Ricotta, BGTY, Sainsbury’s 246 1 Pack/300g
CARAMELS, PLAIN OR CHOCOLATE 115 Per Oz
Carrots 17 60
Cauliflower Cheese, Finest, Tesco 318 1 Serving/250g
Cauliflower, cooked, boiled, drained, without salt 12 3 flowerets
Cauliflower, frozen, cooked, boiled, drained, with salt 34 1 cup (1" pieces)
Cauliflower, frozen, cooked, boiled, drained, without salt 34 1 cup (1" pieces)
Cauliflower, Raw 34 100g
Cereals ready-to-eat, WEETABIX WHOLE WHEAT CEREAL 67 1 biscuit
Chapatis 300 250 cals
CHEDDAR CHEESE 115 Per Oz
Cheese & Tomato Pizza, 9.5", Domino's Pizza 125 1 Slice/52g
Cheese, cheddar 114 1 oz
Cheese, mozzarella, whole milk 85 1 oz
Cheeseburger, McDonald's* 300 1 Burger/122g
CHEESEBURGER, REGULAR 300 SANDWH
Cherries, Black, Raw 51 100g
Chicken breast (roasted) 170 100g
Chicken Breast Hot N Spicy 245 1 breast
Chicken Buna 300g + 75g Rice (Dry) 470 1 Meal
Chicken Kiev, Bernard Matthews 373 1 Kiev/125g
Chicken Leg Roasted 317 1 Leg
CHICKEN LIVER, COOKED 30 LIVER
Chicken Satay Sticks, Asda 43 1 Stick/20g
CHICKEN, FRIED, BATTER, BREAST 365 .9 OZ
CHICKEN, FRIED, BATTER,DRMSTCK 195 .5 OZ
CHICKEN, FRIED, FLOUR, BREAST 220 .5 OZ
CHICKEN, FRIED, FLOUR, DRMSTCK 120 .7 OZ
CHICKEN, ROASTED, DRUMSTICK 75 .6 OZ
Chiken Tikka Masala Tesco light 470 1 ready meal
Chip Shop Battered Fish Cakes 232 100g
Chip Shop Chips 239 100g
Chip Shop Curry 80 75ml
Chip Shop Fish Cakes 232 100g
Chip Shop Jumbo Cod & Chips 169 100g
Chip Shop Jumbo Cod Fish Fingers 232 100g
Chip Shop Jumbo Cod Steaks 180 100g
Chip Shop Jumbo Fish Steaks 186 100g
Chip Shop Spam Special 1100 I special
Chips Asda Crinkle cut 180 100g
Chips, Fried Average 296 1 Sm Serving/130g
Chips, Homefries, Frozen Weight, McCain 201 1 Serving/150g
Chips, oven 162 100g
CHOCOLATE CHIP COOKIES,COMMRCL 180 COOKIE
CHOCOLATE CHIP COOKIES,HME RCP 185 COOKIE
CHOCOLATE CHIP COOKIES,REFRIG 225 COOKIE
Chocolate Mini Roll 169 1 Roll
Clementine 24 1 Piece
Cod, Battered, Chop Shop, Youngs 237 1 Portion/113g
COLA, REGULAR 160 2 FL OZ
Corn Flakes Kellogs 202 56g
Crackerbread 325 17 cals per slice
Cream crackers 440 35 cals (per cracker)
Cream, whipped, cream topping, pressurized 8 1 tbsp
Crème Egg, Cadbury’s 170 1 Egg/39g
Crinkles Oven Chips 157 100g
Crisps 31g 168 Cals 168 31g Bag
Crisps, Chargrilled Steak, MAX, Walkers 263 1 Bag / 50g
Crisps, Cheese & Onion, Cheese Heads, Walkers 128 1 Bag / 27g
Crisps, Naked, Potato Heads, Walkers 106 1 Bag / 23g
Crisps, Ready Salted, Walkers 133 1 Bag / 25g
Crisps, Roast Chicken, Potato Heads, Walkers 107 1 Bag / 23g
Crisps, Salt & Shake, Walkers 162 1 Bag / 30g
Crisps, Salt & Vinegar, Baked, Walkers 98 1 Bag / 25g
Crumpets 90 Per Crumpet
Crunchie, Cadbury’s 200 1 Bar/42g
Curly Wurly 424 100g
Curry & Rice ready Meal 490 1 Meal
Custard Cream Biscuit 57 Per biscuit
CUSTARD PIE 330 PIECE
Dairy Milk with Caramel, Cadbury’s 240 1 Bar/50g
Dairy Milk, Cadbury’s 255 1 Bar/49g
Doritos, Extreme Chilli Heatwave, Doritos 200 1 Bag / 40g
Economy Burgers, each 114 100g
Egg, Boiled 74 1 Med Egg/50g
Egg, Fried 105 1 Med Egg/60g
Egg, Poached 74 1 Med Egg/50g
Egg, Scrambled, Average 100 1 Egg/68g
Egg, whole, cooked, fried 92 1 large
Fast Food, Pizza Chain, 14" Pizza, pepperoni topping, thick crust 301 1 slice
Fillet Steak (grilled) 210 100g
Fish Fingers Omega 3 Birds eye 170 3 fingers
Fish, Fingers, Birds Eye 140 3 Fingers/75g
Flake, Cadbury’s 170 1 Bar/32g
Frazzles, Bacon, Walkers 121 1 Bag / 25g
FRENCH BREAD 100 SLICE
French Fries, Worcester Sauce, Walkers 94 1 Bag / 22g
FRENCH TOAST, HOME RECIPE 155 SLICE
Fries, McDonald's* 224 1 Reg Portion/78g
FROSTED FLAKES Kellogs 114 0.75 cup (1 NLEA serving)
Galaxy Minstrels 491 100g
Gammon 374 Per Steak
Gammon (lean) 167 Per 100g
Garlic Bread, Pizza Hut* 101 1 Slice/24g
Grapes 100g Seedless 50 100g
Grapes, Average 17 100g
GRAVY AND TURKEY, FROZEN 95 Per Oz
Gravy, chicken, canned 188 1 cup
Green Beans, French Beans Boiled in Unsalted Water 22 100g
GROUND BEEF, BROILED, LEAN 230 Per Oz
GROUND BEEF, BROILED, REGULAR 245 Per Oz
Hacelot ( 1 slice = 27g ) 139 100g
HADDOCK, BREADED, FRIED 175 Per Oz
Ham, sliced, regular (approximately 11% fat) 91 1 serving 2 slices
HAMBURGER, 4OZ PATTY 445 SANDWH
Hamburger, McDonald's* 254 1 Burger/108g
HAMBURGER, REGULAR 245 SANDWH
Hash Brown McDonald's* 127 1 Portion/56g
Hash Browns, Oven Baked, Tesco 161 2 Hash Browns/75g
Hot Pot, Beef, Weight Watchers 210 1 Pack/320g
Ice creams, vanilla 145 0.5 cup
Indian Chicken Buna 210 300g
ITALIAN BREAD 85 SLICE
Jacket Potato 180g 245 One Avg Potato
JAMS AND PRESERVES 55 TBSP
JELLIES 50 TBSP
Kit Kat, Nestle 106 2 Fingers/21g
Lager 187 1pt
Lamb Breast Roasted 250 100g
Lasagne, Pizza Express 514 1 Serving/350g
Leek & Potato Soup 47 100g
Lemonade, low calorie, with aspartame, powder, prepared with water 1 1 fl oz
Lettuce, Average, Raw 14 100g
LETTUCE, BUTTERHEAD, RAW,HEAD 20 HEAD
LETTUCE, CRISPHEAD, RAW,WEDGE 20 WEDGE
Liver 175 125
Madeira Cake 393 100g
Maltesers 494 100g
Maltesers, Mars 187 1 Packet/37g
Mandarin Oranes Small tin 120 1 Small tin
MARGARINE, IMITATION 40% FAT 785 Per Oz
MARGARINE, REGULR,HARD,80% FAT 35 PAT
Mars Bar, Mars 280 1 Bar
Mash ready made (made from frozen) 107 100g
McChicken Sandwich, McDonald's 376 1 Sandwich/167g
McDONALD'S, Hamburger 265 1 item
McDONALD'S, BIG MAC (without Big Mac Sauce) 468 1 item
McDONALD'S, Cheeseburger 313 1 item
McDONALD'S, Chicken McNUGGETS 422 10 pieces 5.6 oz
McDONALD'S, French Fries 522 1 large serving
McDONALD'S, McFLURRY with OREO cookies 556 12 fl oz cup regular
McDONALD'S, Strawberry TRIPLE THICK Shake 1119 32 fl oz cup large
McDONALD'S, Vanilla TRIPLE THICK Shake 1104 32 fl oz cup large
Meal - 170g Mince 75g pasta + Sauce 157g 700 I meal
Meal - Pasta 100g, Mince 125g + Sauce +1/2 Naan Bread 600 Per Meal as shown
Meatballs & Beans 109 100g
Meatballs in Chicken Gravy 119 100g
Meatballs in Gravy 104 100g
Meatballs in Onion Gravy 104 100g
Meatballs in Tomato Sauce 113 100g
MILK CHOCOLATE CANDY,W/ ALMOND 150 Per Oz
MILK CHOCOLATE CANDY,W/ PENUTS 155 Per Oz
MILK CHOCOLATE CANDY,W/ RICE 140 Per Oz
Milk Semi Skimmed 49 100ml
Milk, whole, 3.25% milkfat 18 1 fl oz
Milky Way, Mars 118 1 Bar/26g
mince, stewed 229 100g
Mint Humbugs 413 100g
Monster Munch, Pickled Onion, Walkers 109 1 Bag / 22g
MOZZARELLA CHESE,SKIM, LOMOIST 80 Per Oz
MUENSTER CHEESE 105 Per Oz
Murray Mints, each 26 100g
Mushrooms, cooked, boiled, drained, without salt 3 1 mushroom
Mushy Peas, canned 81 100g
Naan Bread 336 100g
Naan bread (normal) 320 300 cals (small plate size)
no added sugar 363 100g
Nuts, Salted Roasted, Luxury, KP 161 25g
Obions cooked (from frozen) 18 100g
Oil, olive, salad or cooking 40 1 tsp
Onion Rings, Battered, Somerfield 343 1 Serving/100g
ONION RINGS, BREADED,FRZN,PRPD 80 RINGS
Onions, raw 25 10 rings
Onions, Raw 36 100g
ONIONS, SPRING, RAW 10 ONION
Orange 59 1 Med/160g
Orange average 35 1 Piece
Orange juice, frozen concentrate, unsweetened, undiluted 56 1 fl oz
Orange large 350g 100 1 Piece
ORANGES, RAW 60 ORANGE
Oven Chips 131 100g
Oven Chips 155 100g
Pancakes, plain, dry mix, incomplete, prepared 168 1 pancake (6" dia)
PANCAKES, PLAIN, FROM MIX 60 Per Pancake
PANCAKES, PLAIN, HOME RECIPE 60 Per Pancake
PARMESAN CHEESE, GRATED 25 TBSP
PARMESAN CHEESE, GRATED 130 Per Oz
Passion Fruit 30 1 Piece
Pasta ( normal boiled ) 110 100g
Pasta (wholemeal boiled ) 105 315 cals (300g)
Peach 35 1 Piece
Peach, Raw 36 1 Med/110g
Pear 45 1 Piece
Pear, Average, Raw 68 1 Med/170g
PEARS, CANNED, JUICE PACK 40 HALF
Pears, canned, light syrup pack, solids and liquids 143 1 cup, halves
PEARS, RAW, BOSC 85 PEAR
PEARS, RAW, D'ANJOU 120 PEAR
Peas, Frozen, Birds Eye 52 1 Serving/85g
Peppers, Capsicum, Red Raw 32 100g
PEPPERS, SWEET, RAW, GREEN 20 PEPPER
PEPPERS, SWEET, RAW, RED 20 PEPPER
Pie, Cottage, Weight Watchers 230 1 Pack/320g
Pineapple 50 100g
PINEAPPLE, CANNED, HEAVY SYRUP 45 SLICE
PINEAPPLE, CANNED, JUICE PACK 35 SLICE
Pineapple, raw, all varieties 227 1 fruit
Pizza, Mushroom & Ham, COU, Marks & Spencer 355 1 Pizza/245g
Plums 36 100g
Popcorn, Salted, Blockbuster 198 ½ Bag / 50g
Popcorn, Toffee, Blockbuster 220 ½ Bag / 50g
Poppadom, Asda 42 1 Poppadom/9g
PORK CHOP, LOIN, BROIL, LEN+FT3 275 .1 OZ
PORK CHOP, LOIN,PANFRY,LEAN+FT3 335 .1 OZ
PORK FRESH HAM, ROASTD, LEAN 160 .5 OZ
PORK FRESH HAM, ROASTD,LEAN+FT3 250 Per Oz
PORK FRESH RIB, ROASTD, LEAN 175 .5 OZ
PORK FRESH RIB, ROASTD,LEAN+FT3 270 Per Oz
Pork sausage rice links, brown and serve, cooked 244 3 links 1 NLEA serving
PORK SHOULDER, BRAISD, LEAN 193 85g
Porridge oats (with water) 55 193 cals (350g)
Potatoes - Crispy Slices (Asda) 210 Per 100g
Potatoes** (boiled) 70 210 cals (300g)
Potatoes** (roast) 150 100g
POTATOES, BAKED WITH SKIN Large 290g 278 Large 290g
Potatoes, Baked, Flesh & Skin 245 1 Med/180g
POTATOES, BOILED, PEELED BEFOR 115 POTATO
POTATOES, MASHED,RECPE,W/ MILK 104 100g
Potatoes, New, Boiled in Salted Water 53 100g
Quarter Pounder With Cheese, McDonald's 515 1 Burger/206g
Quavers, Cheese, Walkers 101 1 Bag / 20g
Ready Meal Misc 100 cals per 100g 100 100g
Rice ( Brown ) 135 405 cals (300g)
Rice (egg-fried) 200 500 cals
RICE KRISPIES KELLOGG'S 115 0.75 cup (1 NLEA serving)
Rice, white, medium-grain, cooked 263 75g Dry
Rich Tea Biscuits 470 100g
Roast Potatoes, Sainsbury’s 164 1 Serving/165g
Rolo, Nestle 247 1 Pack/52.5g
Rump Steak lean only (fried) 192 100g
Rump Steak lean only (grilled) 170 100g
Rump Steak with fat (fried) 250 100g
Rump Steak with fat (grilled) 220 100g
rump steak, lean & fat, fried 246 100g
rump steak, lean & fat, grilled 272 100g
Weight Loss Chart
lbs
30/12/99 30/01/00 02/03/00 02/04/00 02/05
Drink water
Saturday, December 30, 1899
Sunday, December 31, 1899

Avoid refined sugar
Monday, January 01, 1900 Take before & after pictures
Tuesday, January 02, 1900Don’t eat within two hours of dinner

Train with weights
Wednesday, January 03, 1900
Do some light cardio after dinner

Thursday, January 04, 1900
Friday, January 05, 1900 Eat fruit
Eat more vegetables

Saturday, January 06, 1900
Sunday, January 07, 1900 Increase protein foods like meat, fish, eggs, etc.
Monday, January 08, 1900 Run hills and climb stairs
Tuesday, January 09, 1900Increase your intensity each workout

Eat leafy green vegetables
Swap your work chair for a fitness ball

Friday, January 12, 1900 Make fruit a whole meal instead of a snack
Replace television with active past times like walking, etc.

Sunday, January 14, 1900 Join a sport team or a fitness class
Monday, January 15, 1900 Have a pint of water with every meal
Tuesday, January 16, 1900Choose cardio exercises that work the whole body, not just the legs
Try not to mix fats and carbs in the same meal (ie cheese and pasta)
Never go shopping when hungry

Friday, January 19, 1900 Take the stairs instead of the lift
Park your car further away from your destination

Sunday, January 21, 1900 Make a big pot of vegetable soup & eat it for snacks
Monday, January 22, 1900 Don't rule out certain foods just rule out excessive calories
Tuesday, January 23, 1900 Choose resteraunts that have healthy foods
Keep food out of sight
Eat more often but not more

Friday, January 26, 1900 Try eating six meals a day
Saturday, January 27, 1900Use a small bowl or plate to create the illusion of eating a lot
Sunday, January 28, 1900 Replace chicken with lean red meat
Monday, January 29, 1900 Never go shopping when hungry
Tuesday, January 30, 1900 Stock your kitchen with healthy convenience foods
Read as many weight loss books as you can
Put a £2 coin in a clear jar for every 1lb you lose

Thursday, February 01, 1900
Friday, February 02, 1900 Get a Wii Fit & use it
Go to the shops on a full stomach

Saturday, February 03, 1900
Sunday, February 04, 1900 Drink a glass of water before every meal
Monday, February 05, 1900
Plan ahead
Tuesday, February 06, 1900
Keep a record of the foods you eat during the day
Measure your calories for everything you eat
Wednesday, February 07, 1900
Talk to others who are dieting & swap tips

Friday, February 09, 1900 Go for a walk after a meal
Let others know you want to lose weight- they will support you
Sunday, February 11, 1900 Try not to eat between meals (learn not to graze)
Monday, February 12, 1900 Read & research into the food you eat
Make short & long term goals
Take days off - its ok to relax occasionally
Don’t worry too much about progress - enjoy the fitness

Friday, February 16, 1900 Train outdoors - sun and air are good for you
Watch shows like The Biggest Loser for inspiration

Sunday, February 18, 1900 Follow the Chinese saying: "Eat until you are eight-tenths full."
Monday, February 19, 1900 Drink more water
Aim to walk briskly for at least 30mins per day
Don't eat as you watch TV, concentrate on the meal
Do cardio with up-beat music

Friday, February 23, 1900 Think about what you can add to your diet, not what you should take away.
Take a before & after picture

Sunday, February 25, 1900 Don’t be self concious at the gym - no one cares
Monday, February 26, 1900 Don't eat on the run, sit down for each meal
Just do it - stop making excuses
Eat slower
Thursday, March 01, 1900 Limit Alchohol to say just at the weekend
Friday, March 02, 1900 Don't limit types of food limit portion size
Saturday, March 03, 1900 Cook back on sauces & Mayononaise etc
Sunday, March 04, 1900 Buy an item of clothing that’s a size too small and work towards fitting into it
Monday, March 05, 1900 Get a Diet buddy
Tuesday, March 06, 1900 Don't wait until you thirsty to drink water
Wednesday, March 07, 1900

Instead of weighing yourself use a tape measure
Thursday, March 08, 1900 Equate food with how much exersize is needed to burn off those calories
Friday, March 09, 1900 Eat less man made food
Saturday, March 10, 1900 Opt for organic foods and unprocessed things
Sunday, March 11, 1900 Remember fat comes off the whole body not just one section
Monday, March 12, 1900 Muscle and fat do not co-exist well so build some muscle
Tuesday, March 13, 1900 Take spas, massages, etc. to help muscles recover faster

Get sponsored and raise money for charity as you lose
Thursday, March 15, 1900 Think thin
Friday, March 16, 1900 Stretch muscles that are sore and stretch before, during and after training
Saturday, March 17, 1900 See a doctor before doing hard weight loss stuff
Sunday, March 18, 1900 3500 calories = one pound of fat - diet is more important that hours on the treadmill
Monday, March 19, 1900 Skipping meals won’t burn fat - keep your metabolism burning by eating more often
Tuesday, March 20, 1900 Cut out fizzy drinks
Now & again replace a meal with a protein shake
Thursday, March 22, 1900 Use a smaller plate
Friday, March 23, 1900 Never sacrifice your health to lose a bit of fat
Saturday, March 24, 1900 Be creative with cardio - running and biking isn’t the only way
Sunday, March 25, 1900 Never train for more than one hour at a time
Monday, March 26, 1900 Reward yourself with a new outfit etc when goals are reached
Tuesday, March 27, 1900 Drink water

Avoid refined sugar
Thursday, March 29, 1900 Avoid complex carbs
Friday, March 30, 1900 Don’t eat within two hours of dinner
Saturday, March 31, 1900 Train with weights
Sunday, April 01, 1900 Do some light cardio after dinner
Monday, April 02, 1900 Eat fruit
Tuesday, April 03, 1900 Eat vegetables
Wednesday, April 04, 1900Increase protein foods like meat, fish, eggs, etc.
Thursday, April 05, 1900 Run hills and climb stairs
Friday, April 06, 1900 Increase your intensity each workout
Saturday, April 07, 1900 Eat leafy green vegetables
Sunday, April 08, 1900 Swap your work chair for a fitness ball
Monday, April 09, 1900 Make fruit a whole meal instead of a snack
Tuesday, April 10, 1900 Replace television with active past times like walking, etc.
Wednesday, April 11, 1900Join a sport team or a fitness class

Thursday, April 12, 1900 Have a pint of water with every meal
Friday, April 13, 1900 Choose cardio exercises that work the whole body, not just the legs
Saturday, April 14, 1900 Try not to mix fats and carbs in the same meal (ie cheese and pasta)
Sunday, April 15, 1900 Never go shopping when hungry
Monday, April 16, 1900 Take the stairs instead of the lift
Tuesday, April 17, 1900 Park your car further away from your destination
Wednesday, April 18, 1900Make a big pot of vegetable soup & eat it for snacks
Thursday, April 19, 1900 Pre-cook as many meals as you can
Friday, April 20, 1900 Choose resteraunts that have healthy foods
Saturday, April 21, 1900 Keep food out of sight
Sunday, April 22, 1900 Eat more often but not more
Monday, April 23, 1900 Try eating six meals a day
Tuesday, April 24, 1900 Use a small bowl or plate to create the illusion of eating a lot
Wednesday, April 25, 1900Replace chicken with lean red meat

Thursday, April 26, 1900 Never go shopping when hungry
Friday, April 27, 1900 Stock your kitchen with healthy convenience foods
Saturday, April 28, 1900 Read as many weight loss books as you can
Sunday, April 29, 1900 Put a £2 coin in a clear jar for every 1lb you lose
Monday, April 30, 1900 Get a Wii Fit & use it
Tuesday, May 01, 1900 Go to the shops on a full stomach
Wednesday, May 02, 1900 Drink a glass of water before every meal
Thursday, May 03, 1900 Plan ahead
Friday, May 04, 1900 Keep a record of the foods you eat during the day
Saturday, May 05, 1900 Measure your calories for everything you eat
Sunday, May 06, 1900 Talk to others who are dieting & swap tips
Monday, May 07, 1900 Go for a walk after a meal
Tuesday, May 08, 1900 Let others know you want to lose weight- they will support you
Wednesday, May 09, 1900 Try not to eat between meals (learn not to graze)
Thursday, May 10, 1900 Read & research into the food you eat
Friday, May 11, 1900 Make short & long term goals
Saturday, May 12, 1900 Take days off - its ok to relax occasionally
Sunday, May 13, 1900 Don’t worry too much about progress - enjoy the fitness
Monday, May 14, 1900 Train outdoors - sun and air are good for you
Tuesday, May 15, 1900 Watch shows like The Biggest Loser for inspiration
Wednesday, May 16, 1900 Follow the Chinese saying: "Eat until you are eight-tenths full."
Thursday, May 17, 1900 Drink more water
Friday, May 18, 1900 Aim to walk briskly for at least 30mins per day
Saturday, May 19, 1900 Don't eat as you watch TV, concentrate on the meal
Sunday, May 20, 1900 Do cardio with up-beat music
Monday, May 21, 1900 Think about what you can add to your diet, not what you should take away.
Tuesday, May 22, 1900 Take a before & after picture
Wednesday, May 23, 1900 Don’t be self concious at the gym - no one cares
Thursday, May 24, 1900 Don't eat on the run, sit down for each meal
Friday, May 25, 1900 Just do it - stop making excuses
Saturday, May 26, 1900 Eat slower
Sunday, May 27, 1900 Limit Alchohol to say just at the weekend
Monday, May 28, 1900 Don't limit types of food limit portion size
Tuesday, May 29, 1900 Cook back on sauces & Mayononaise etc
Wednesday, May 30, 1900 Buy an item of clothing that’s a size too small and work towards fitting into it
Thursday, May 31, 1900 Get a Diet buddy
Friday, June 01, 1900 Don't wait until you thirsty to drink water
Saturday, June 02, 1900 Instead of weighing yourself use a tape measure
Sunday, June 03, 1900 Equate food with how much exersize is needed to burn off those calories
Monday, June 04, 1900 Eat less man made food
Tuesday, June 05, 1900 Opt for organic foods and unprocessed things
Wednesday, June 06, 1900 Remember fat comes off the whole body not just one section
Thursday, June 07, 1900 Muscle and fat do not co-exist well so build some muscle
Friday, June 08, 1900 Take spas, massages, etc. to help muscles recover faster
Saturday, June 09, 1900 Get sponsored and raise money for charity as you lose
Sunday, June 10, 1900 Think thin
Monday, June 11, 1900 Stretch muscles that are sore and stretch before, during and after training
Tuesday, June 12, 1900 See a doctor before doing hard weight loss stuff
Wednesday, June 13, 1900 3500 calories = one pound of fat - diet is more important that hours on the treadmill
Thursday, June 14, 1900 Skipping meals won’t burn fat - keep your metabolism burning by eating more often
Friday, June 15, 1900 Cut out fizzy drinks
Saturday, June 16, 1900 Now & again replace a meal with a protein shake
Sunday, June 17, 1900 Use a smaller plate
Monday, June 18, 1900 Never sacrifice your health to lose a bit of fat
Tuesday, June 19, 1900 Be creative with cardio - running and biking isn’t the only way
Wednesday, June 20, 1900 Never train for more than one hour at a time
Thursday, June 21, 1900 Reward yourself with a new outfit etc when goals are reached
Friday, June 22, 1900 Drink water
Saturday, June 23, 1900 Avoid refined sugar
Sunday, June 24, 1900 Avoid complex carbs
Monday, June 25, 1900 Don’t eat within two hours of dinner
Tuesday, June 26, 1900 Train with weights
Wednesday, June 27, 1900 Do some light cardio after dinner

Thursday, June 28, 1900 Eat fruit
Friday, June 29, 1900 Eat vegetables
Saturday, June 30, 1900 Increase protein foods like meat, fish, eggs, etc.
Sunday, July 01, 1900 Run hills and climb stairs
Monday, July 02, 1900 Increase your intensity each workout
Tuesday, July 03, 1900 Eat leafy green vegetables
Wednesday, July 04, 1900 Swap your work chair for a fitness ball
Thursday, July 05, 1900 Make fruit a whole meal instead of a snack
Friday, July 06, 1900 Replace television with active past times like walking, etc.
Saturday, July 07, 1900 Join a sport team or a fitness class
Sunday, July 08, 1900 Have a pint of water with every meal
Monday, July 09, 1900 Choose cardio exercises that work the whole body, not just the legs
Tuesday, July 10, 1900 Try not to mix fats and carbs in the same meal (ie cheese and pasta)
Wednesday, July 11, 1900 Never go shopping when hungry
Thursday, July 12, 1900 Take the stairs instead of the lift
Friday, July 13, 1900 Park your car further away from your destination
Saturday, July 14, 1900 Make a big pot of vegetable soup & eat it for snacks
Sunday, July 15, 1900 Pre-cook as many meals as you can
Monday, July 16, 1900 Choose resteraunts that have healthy foods
Tuesday, July 17, 1900 Keep food out of sight
Wednesday, July 18, 1900 Eat more often but not more
Thursday, July 19, 1900 Try eating six meals a day
Friday, July 20, 1900 Use a small bowl or plate to create the illusion of eating a lot
Saturday, July 21, 1900 Replace chicken with lean red meat
Sunday, July 22, 1900 Never go shopping when hungry
Monday, July 23, 1900 Stock your kitchen with healthy convenience foods
Tuesday, July 24, 1900 Read as many weight loss books as you can
Wednesday, July 25, 1900 Put say £2 coin in a clear jar for every 1lb you lose (the treat yourself)
Thursday, July 26, 1900 Get a Wii Fit & use it
Friday, July 27, 1900 Go to the shops on a full stomach
Saturday, July 28, 1900 Drink a glass of water before every meal
Sunday, July 29, 1900 Plan ahead
Monday, July 30, 1900 Keep a record of the foods you eat during the day
Tuesday, July 31, 1900 Measure your calories for everything you eat

Wednesday, August 01, 1900
Thursday, August 02, 1900 Go for a walk after a meal

Friday, August 03, 1900 Let others know you want to lose weight- they will support you
Saturday, August 04, 1900 Try not to eat between meals (learn not to graze)
Sunday, August 05, 1900 Read & research into the food you eat
Monday, August 06, 1900 Make short & long term goals
Tuesday, August 07, 1900 Take days off - its ok to relax occasionally

Thursday, August 09, 1900 Train outdoors - sun and air are good for you
Friday, August 10, 1900 Watch shows like The Biggest Loser for inspiration
Saturday, August 11, 1900 Follow the Chinese saying: "Eat until you are eight-tenths full."
Sunday, August 12, 1900 Drink more water
Monday, August 13, 1900 Aim to walk briskly for at least 30mins per day
Tuesday, August 14, 1900 Don't eat as you watch TV, concentrate on the meal

Thursday, August 16, 1900 Think about what you can add to your diet, not what you should take away.
Friday, August 17, 1900 Take a before & after picture
Saturday, August 18, 1900 Don’t be self concious at the gym - no one cares
Sunday, August 19, 1900 Don't eat on the run, sit down for each meal
Monday, August 20, 1900 Just do it - stop making excuses
Tuesday, August 21, 1900 Eat slower
Limit Alchohol to say just at the weekend

Thursday, August 23, 1900 Don't limit types of food limit portion size
Friday, August 24, 1900 Cook back on sauces & Mayononaise etc
Saturday, August 25, 1900 Buy an item of clothing that’s a size too small and work towards fitting into it
Sunday, August 26, 1900 Get a Diet buddy
Monday, August 27, 1900 Don't wait until you thirsty to drink water
Tuesday, August 28, 1900 Instead of weighing yourself use a tape measure
Equate food with how much exersize is needed to burn off those calories
Thursday, August 30, 1900 Eat less man made food

Friday, August 31, 1900 Opt for organic foods and unprocessed things
Remember fat comes off the whole body not just one section
Saturday, September 01, 1900
Sunday, September 02, 1900

Muscle and fat do not co-exist well so build some muscle
Monday, September 03, 1900
Take spas, massages, etc. to help muscles recover faster
Tuesday, September 04, 1900
Think thin
Wednesday, September 05, 1900
Stretch muscles that are sore and stretch before, during and after training
Thursday, September 06, 1900
See a doctor before doing hard weight loss stuff

Friday, September 07, 1900
3500 calories = one pound of fat - diet is more important that hours on the treadmill
Skipping meals won’t burn fat - keep your metabolism burning by eating more often
Cut out fizzy drinks


Use a smaller plate

Never sacrifice your health to lose a bit of fat

Be creative with cardio - running and biking isn’t the only way
Never train for more than one hour at a time

Reward yourself with a new outfit etc when goals are reached
Read & research into the food you eat




Train outdoors - sun and air are good for you


Read food labels

Increase protein foods like meat, fish, eggs, etc.

Run hills and climb stairs

Increase your intensity each workout



Make fruit a whole meal instead of a snack


Monday, October 01, 1900 Join a sport team or a fitness class
Tuesday, October 02, 1900If you are doing weight training and cardio, do the weight training first
Choose cardio exercises that work the whole body, not just the legs
Wednesday, October 03, 1900
Thursday, October 04, 1900
Friday, October 05, 1900 Never go shopping when hungry
Take the stairs instead of the lift

Saturday, October 06, 1900
Sunday, October 07, 1900 Park your car further away from your destination
Monday, October 08, 1900 Make a big pot of vegetable soup & eat it for snacks
Tuesday, October 09, 1900Pre-cook as many meals as you can

Choose resteraunts that have healthy foods
Eat chilli - the burning sensation is your metabolism speeding up

Friday, October 12, 1900 Eat more often but not more
Try eating six meals a day

Sunday, October 14, 1900 Use a small bowl or plate to create the illusion of eating a lot
Monday, October 15, 1900 Replace chicken with lean red meat
Tuesday, October 16, 1900Never go shopping when hungry

Experiment with mixing weight training and cardio together with circuits

Friday, October 19, 1900 Avoid alcohol and late nights as it DOES impact on fat loss training and progress
Don’t hang around ‘junk food friends’ at times you know you will cheat
Sunday, October 21, 1900 Go to the shops on a full stomach
Monday, October 22, 1900 Drink a glass of water before every meal
Tuesday, October 23, 1900Avoid diuretic fat loss gimmicks as the weight loss will only be water

Friday, October 26, 1900 Talk to others who are dieting & swap tips
Go for a walk after a meal

Sunday, October 28, 1900 Let others know you want to lose weight- they will support you
Monday, October 29, 1900 Turn dreams into goals by writing them down and regularly reading them
Tuesday, October 30, 1900Read & research into the food you eat

Thursday, November 01, 1900
Friday, November 02, 1900 Don’t worry too much about progress - enjoy the fitness
Saturday, November 03, 1900
Sunday, November 04, 1900
Monday, November 05, 1900
Read about health problemsfrom being over weight
Tuesday, November 06, 1900
Drink more water
Wednesday, November 07, 1900
Hire a personal trainer if you find it really hard to get motivated
If you are lazy at home join a gym
Friday, November 09, 1900 Do cardio with up-beat music
Don’t get sidetracked by gossiping to the hot guy/girl at the next treadmill
Take a before & after picture
Don’t be self concious at the gym - no one cares
Milk is good for you - don’t cut it out on account of losing weight
Eat slower
Friday, November 16, 1900 Try eating blindfolded and you'll find you feel fuller with less food
Don't limit types of food limit portion size
Try and relate your weight loss goals to helping people - it helps
Buy an item of clothing that’s a size too small and work towards fitting into it
Read inspiration stories about successful slimmers
Attend sport matches like football, athletics and bodybuilding contests
Friday, November 23, 1900 Equate food with how much exersize is needed to burn off those calories
Eat less man made food
Opt for organic foods and unprocessed things
Never train through injuries or when muscles are still sore
Friday, November 30, 1900 Think thin
Monday, December 03, 1900
Tuesday, December 04, 1900
Wednesday, December 05, 1900
Thursday, December 06, 1900
Friday, December 07, 1900 Don’t wastre your money on pills or quick fixes - change your habits
Drink water
Avoid refined sugar
Friday, December 14, 1900 Avoid complex carbs
Don’t eat within two hours of dinner
Train with weights
Eat fruit
Eat vegetables
Friday, December 21, 1900 Run hills and climb stairs
Join a sport team or a fitness class
Friday, December 28, 1900 If you are doing weight training and cardio, do the weight training first

Drink more water
Tuesday, January 01, 1901 Take the stairs instead of the lift
Make a big pot of vegetable soup & eat it for snacks

Friday, January 04, 1901 Pre-cook as many meals as you can
Saturday, January 05, 1901Choose resteraunts that have healthy foods

Sunday, January 06, 1901 Eat chilli - the burning sensation is your metabolism speeding up
Monday, January 07, 1901 Eat more often but not more
Tuesday, January 08, 1901 Try eating six meals a day

Use a small bowl or plate to create the illusion of eating a lot
Replace chicken with lean red meat

Friday, January 11, 1901 Remember sex burns a lot of calories
Saturday, January 12, 1901Experiment with mixing weight training and cardio together with circuits
Sunday, January 13, 1901 Read as many weight loss books as you can
Monday, January 14, 1901 Avoid alcohol and late nights
Tuesday, January 15, 1901 Don’t hang around ‘junk food friends’ at times you know you will cheat
Drink a glass of water before every meal

Friday, January 18, 1901 Avoid diuretic fat loss gimmicks as the weight loss will only be water
Saturday, January 19, 1901Keep a record of the foods you eat during the day
Sunday, January 20, 1901 Measure your calories for everything you eat
Monday, January 21, 1901 Talk to others who are dieting & swap tips
Tuesday, January 22, 1901 Go for a walk after a meal

Turn dreams into goals by writing them down and regularly reading them
Friday, January 25, 1901 Read & research into the food you eat
Saturday, January 26, 1901Make short & long term goals

Sunday, January 27, 1901 Take days off - its ok to relax occasionally
Monday, January 28, 1901 Don’t worry too much about progress - enjoy the fitness
Tuesday, January 29, 1901 Train outdoors - sun and air are good for you
Read food labels

Friday, February 01, 1901 Increase protein foods like meat, fish, eggs, etc.

Sunday, February 03, 1901 Increase your intensity each workout


Friday, February 08, 1901 Join a sport team or a fitness class
If you are doing weight training and cardio, do the weight training first
Sunday, February 10, 1901 Choose cardio exercises that work the whole body, not just the legs

Friday, February 15, 1901 Make a big pot of vegetable soup & eat it for snacks
Pre-cook as many meals as you can

Sunday, February 17, 1901 Choose resteraunts that have healthy foods
Monday, February 18, 1901 Eat chilli - the burning sensation is your metabolism speeding up

Friday, February 22, 1901 Replace chicken with lean red meat

Sunday, February 24, 1901Experiment with mixing weight training and cardio together with circuits
Avoid alcohol and late nights as it DOES impact on fat loss training and progress

Friday, March 01, 1901 Drink a glass of water before every meal
Saturday, March 02, 1901 Avoid diuretic fat loss gimmicks as the weight loss will only be water
Sunday, March 03, 1901 Keep a record of the foods you eat during the day
Monday, March 04, 1901 Measure your calories for everything you eat
Tuesday, March 05, 1901 Talk to others who are dieting & swap tips

Thursday, March 07, 1901 Let others know you want to lose weight- they will support you
Friday, March 08, 1901 Turn dreams into goals by writing them down and regularly reading them
Saturday, March 09, 1901 Read & research into the food you eat
Sunday, March 10, 1901 Make short & long term goals
Monday, March 11, 1901 Take days off - its ok to relax occasionally
Tuesday, March 12, 1901 Don’t worry too much about progress - enjoy the fitness

Thursday, March 14, 1901 Watch shows like The Biggest Loser for inspiration
Friday, March 15, 1901 Read about health problemsfrom being over weight
Saturday, March 16, 1901 Drink more water
Sunday, March 17, 1901 Hire a personal trainer if you find it really hard to get motivated
Monday, March 18, 1901 If you are lazy at home join a gym
Tuesday, March 19, 1901 Do cardio with up-beat music

Don’t get sidetracked by gossiping to the hot guy/girl at the next treadmill
Thursday, March 21, 1901 Take a before & after picture
Friday, March 22, 1901 Don’t be self concious at the gym - no one cares
Saturday, March 23, 1901 Milk is good for you - don’t cut it out on account of losing weight
Sunday, March 24, 1901 Just do it - stop making excuses
Monday, March 25, 1901 Eat slower
Tuesday, March 26, 1901 Try eating blindfolded and you'll find you feel fuller with less food

Thursday, March 28, 1901 Try and relate your weight loss goals to helping people - it helps
Friday, March 29, 1901 Buy an item of clothing that’s a size too small and work towards fitting into it
Saturday, March 30, 1901 Read inspiration stories about successful slimmers
Sunday, March 31, 1901 Attend sport matches like football, athletics and bodybuilding contests
Monday, April 01, 1901 Instead of weighing yourself use a tape measure
Tuesday, April 02, 1901 Equate food with how much exersize is needed to burn off those calories
Wednesday, April 03, 1901Eat less man made food

Thursday, April 04, 1901 Opt for organic foods and unprocessed things
Friday, April 05, 1901 Remember fat comes off the whole body not just one section
Saturday, April 06, 1901 Muscle and fat do not co-exist well so build some muscle
Sunday, April 07, 1901 Take spas, massages, etc. to help muscles recover faster
Monday, April 08, 1901 Never train through injuries or when muscles are still sore
Tuesday, April 09, 1901 Think thin
Wednesday, April 10, 1901Stretch muscles that are sore and stretch before, during and after training
Thursday, April 11, 1901 See a doctor before doing hard weight loss stuff
Friday, April 12, 1901 3500 calories = one pound of fat - diet is more important that hours on the treadmill
Saturday, April 13, 1901 Skipping meals won’t burn fat - keep your metabolism burning by eating more often
Sunday, April 14, 1901 Cut out fizzy drinks
Monday, April 15, 1901 Now & again replace a meal with a protein shake
Tuesday, April 16, 1901 Don’t wastre your money on pills or quick fixes - change your habits
Wednesday, April 17, 1901Never sacrifice your health to lose a bit of fat
Thursday, April 18, 1901 Be creative with cardio - running and biking isn’t the only way
Friday, April 19, 1901 Never train for more than one hour at a time
Saturday, April 20, 1901 Reward yourself with a new outfit etc when goals are reached
Sunday, April 21, 1901 Drink water

Monday, April 22, 1901 Avoid refined sugar
Tuesday, April 23, 1901 Avoid complex carbs
Wednesday, April 24, 1901Don’t eat within two hours of dinner
Thursday, April 25, 1901 Train with weights
Friday, April 26, 1901 Do some light cardio after dinner
Saturday, April 27, 1901 Eat fruit
Sunday, April 28, 1901 Eat vegetables
Monday, April 29, 1901 Increase protein foods like meat, fish, eggs, etc.
Tuesday, April 30, 1901 Run hills and climb stairs
Wednesday, May 01, 1901 Increase your intensity each workout

Thursday, May 02, 1901 Eat leafy green vegetables
Friday, May 03, 1901 Swap your work chair for a fitness ball
Saturday, May 04, 1901 Make fruit a whole meal instead of a snack
Sunday, May 05, 1901 Replace television with active past times like walking, etc.
Monday, May 06, 1901 Join a sport team or a fitness class
Tuesday, May 07, 1901 If you are doing weight training and cardio, do the weight training first
Wednesday, May 08, 1901 Choose cardio exercises that work the whole body, not just the legs
Thursday, May 09, 1901 Try not to mix fats and carbs in the same meal (ie cheese and pasta)
Friday, May 10, 1901 Drink more water
Saturday, May 11, 1901 Take the stairs instead of the lift
Sunday, May 12, 1901 Park your car further away from your destination
Monday, May 13, 1901 Make a big pot of vegetable soup & eat it for snacks
Tuesday, May 14, 1901 Pre-cook as many meals as you can
Wednesday, May 15, 1901 Choose resteraunts that have healthy foods
Thursday, May 16, 1901 Eat chilli - the burning sensation is your metabolism speeding up
Friday, May 17, 1901 Eat more often but not more
Saturday, May 18, 1901 Try eating six meals a day
Sunday, May 19, 1901 Use a small bowl or plate to create the illusion of eating a lot
Monday, May 20, 1901 Replace chicken with lean red meat
Tuesday, May 21, 1901 Remember sex burns a lot of calories
Wednesday, May 22, 1901 Experiment with mixing weight training and cardio together with circuits
Thursday, May 23, 1901 Read as many weight loss books as you can
Friday, May 24, 1901 Avoid alcohol and late nights
Saturday, May 25, 1901 Don’t hang around ‘junk food friends’ at times you know you will cheat
Sunday, May 26, 1901 Go to the shops on a full stomach
Monday, May 27, 1901 Drink a glass of water before every meal
Tuesday, May 28, 1901 Avoid diuretic fat loss gimmicks as the weight loss will only be water
Wednesday, May 29, 1901 Keep a record of the foods you eat during the day
Thursday, May 30, 1901 Measure your calories for everything you eat
Friday, May 31, 1901 Talk to others who are dieting & swap tips
Saturday, June 01, 1901 Go for a walk after a meal
Sunday, June 02, 1901 Let others know you want to lose weight- they will support you
Monday, June 03, 1901 Turn dreams into goals by writing them down and regularly reading them
Tuesday, June 04, 1901 Read & research into the food you eat
Wednesday, June 05, 1901

Thursday, June 06, 1901 Take days off - its ok to relax occasionally
Friday, June 07, 1901 Don’t worry too much about progress - enjoy the fitness
Saturday, June 08, 1901 Train outdoors - sun and air are good for you
Sunday, June 09, 1901 Watch shows like The Biggest Loser for inspiration
Monday, June 10, 1901 Read food labels
Tuesday, June 11, 1901 Drink water
Wednesday, June 12, 1901 Avoid refined sugar

Thursday, June 13, 1901 Take before & after pictures
Friday, June 14, 1901 Don’t eat within two hours of dinner
Saturday, June 15, 1901 Train with weights
Sunday, June 16, 1901 Do some light cardio after dinner
Monday, June 17, 1901 Eat fruit

Tuesday, June 18, 1901 Eat more vegetables
Thursday, June 20, 1901 Run hills and climb stairs
Friday, June 21, 1901 Increase your intensity each workout
Saturday, June 22, 1901 Eat leafy green vegetables
Sunday, June 23, 1901 Swap your work chair for a fitness ball
Monday, June 24, 1901 Make fruit a whole meal instead of a snack
Tuesday, June 25, 1901 Replace television with active past times like walking, etc.

Thursday, June 27, 1901 Have a pint of water with every meal
Friday, June 28, 1901 Choose cardio exercises that work the whole body, not just the legs
Saturday, June 29, 1901 Try not to mix fats and carbs in the same meal (ie cheese and pasta)
Sunday, June 30, 1901 Never go shopping when hungry
Monday, July 01, 1901 Take the stairs instead of the lift
Tuesday, July 02, 1901 Park your car further away from your destination
Wednesday, July 03, 1901 Make a big pot of vegetable soup & eat it for snacks
Thursday, July 04, 1901 Plan ahead
Friday, July 05, 1901 Choose resteraunts that have healthy foods
Saturday, July 06, 1901 Keep food out of sight
Sunday, July 07, 1901 Eat more often but not more
Monday, July 08, 1901 Try eating six meals a day
Tuesday, July 09, 1901 Use a small bowl or plate to create the illusion of eating a lot
Wednesday, July 10, 1901 Replace chicken with lean red meat
Thursday, July 11, 1901 Never go shopping when hungry
Friday, July 12, 1901 Stock your kitchen with healthy convenience foods
Saturday, July 13, 1901 Read as many weight loss books as you can
Sunday, July 14, 1901 Put a £2 coin in a clear jar for every 1lb you lose
Monday, July 15, 1901 Get a Wii Fit & use it
Tuesday, July 16, 1901 Go to the shops on a full stomach
Wednesday, July 17, 1901 Drink a glass of water before every meal
Thursday, July 18, 1901 Plan ahead
Friday, July 19, 1901 Keep a record of the foods you eat during the day
Saturday, July 20, 1901 Measure your calories for everything you eat
Sunday, July 21, 1901 Talk to others who are dieting & swap tips
Monday, July 22, 1901 Go for a walk after a meal
Tuesday, July 23, 1901 Let others know you want to lose weight- they will support you
Wednesday, July 24, 1901 Try not to eat between meals (learn not to graze)
Thursday, July 25, 1901 Read & research into the food you eat
Friday, July 26, 1901 Make short & long term goals
Saturday, July 27, 1901 Take days off - its ok to relax occasionally
Sunday, July 28, 1901 Don’t worry too much about progress - enjoy the fitness
Monday, July 29, 1901 Train outdoors - sun and air are good for you
Tuesday, July 30, 1901 Watch shows like The Biggest Loser for inspiration
Wednesday, July 31, 1901 Follow the Chinese saying: "Eat until you are eight-tenths full."
Thursday, August 01, 1901 Drink more water

Friday, August 02, 1901 Aim to walk briskly for at least 30mins per day
Saturday, August 03, 1901 Don't eat as you watch TV, concentrate on the meal
Sunday, August 04, 1901 Do cardio with up-beat music
Monday, August 05, 1901 Think about what you can add to your diet, not what you should take away.
Tuesday, August 06, 1901 Take a before & after picture

Thursday, August 08, 1901 Don't eat on the run, sit down for each meal
Friday, August 09, 1901 Just do it - stop making excuses
Saturday, August 10, 1901 Eat slower
Sunday, August 11, 1901 Limit Alchohol to say just at the weekend
Monday, August 12, 1901 Don't limit types of food limit portion size
Tuesday, August 13, 1901 Cook back on sauces & Mayononaise etc
Thursday, August 15, 1901 Get a Diet buddy

Friday, August 16, 1901 Don't wait until you thirsty to drink water
Saturday, August 17, 1901 Instead of weighing yourself use a tape measure
Sunday, August 18, 1901 Equate food with how much exersize is needed to burn off those calories
Monday, August 19, 1901 Eat less man made food
Tuesday, August 20, 1901 Opt for organic foods and unprocessed things
Thursday, August 22, 1901 Muscle and fat do not co-exist well so build some muscle
Friday, August 23, 1901 Take spas, massages, etc. to help muscles recover faster
Saturday, August 24, 1901 Get sponsored and raise money for charity as you lose
Sunday, August 25, 1901 Think thin
Monday, August 26, 1901 Stretch muscles that are sore and stretch before, during and after training
Tuesday, August 27, 1901 See a doctor before doing hard weight loss stuff
Thursday, August 29, 1901 Skipping meals won’t burn fat - keep your metabolism burning by eating more often
Friday, August 30, 1901 Cut out fizzy drinks
Saturday, August 31, 1901 Now & again replace a meal with a protein shake

Use a smaller plate


Drink water
Avoid refined sugar

Avoid complex carbs
Train with weights

Eat fruit

Eat vegetables





Have a pint of water with every meal




Tuesday, October 01, 1901 Keep food out of sight

Friday, October 04, 1901 Use a small bowl or plate to create the illusion of eating a lot

Sunday, October 06, 1901 Never go shopping when hungry
Monday, October 07, 1901 Stock your kitchen with healthy convenience foods
Tuesday, October 08, 1901 Read as many weight loss books as you can
Put a £2 coin in a clear jar for every 1lb you lose
Get a Wii Fit & use it
Friday, October 11, 1901 Go to the shops on a full stomach

Sunday, October 13, 1901 Plan ahead
Monday, October 14, 1901 Keep a record of the foods you eat during the day
Tuesday, October 15, 1901Measure your calories for everything you eat

Friday, October 18, 1901 Let others know you want to lose weight- they will support you
Try not to eat between meals (learn not to graze)

Sunday, October 20, 1901 Read & research into the food you eat
Monday, October 21, 1901 Make short & long term goals
Tuesday, October 22, 1901Take days off - its ok to relax occasionally


Friday, October 25, 1901 Watch shows like The Biggest Loser for inspiration
Follow the Chinese saying: "Eat until you are eight-tenths full."
Sunday, October 27, 1901 Drink more water
Monday, October 28, 1901 Aim to walk briskly for at least 30mins per day
Tuesday, October 29, 1901Don't eat as you watch TV, concentrate on the meal
Think about what you can add to your diet, not what you should take away.
Friday, November 01, 1901Take a before & after picture


Don't eat on the run, sit down for each meal
Eat slower


Friday, November 08, 1901Cook back on sauces & Mayononaise etc


Get a Diet buddy
Don't wait until you thirsty to drink water

Friday, November 15, 1901Opt for organic foods and unprocessed things

Think thin
Friday, November 22, 1901See a doctor before doing hard weight loss stuff

Use a smaller plate


Friday, November 29, 1901Be creative with cardio - running and biking isn’t the only way

Drink water
Avoid refined sugar
Avoid complex carbs


Friday, December 06, 1901Train with weights

Eat fruit
Eat vegetables


Friday, December 13, 1901Eat leafy green vegetables


Have a pint of water with every meal

Friday, December 20, 1901Try not to mix fats and carbs in the same meal (ie cheese and pasta)



Friday, December 27, 1901Keep food out of sight



Stock your kitchen with healthy convenience foods

Friday, January 03, 1902 Read as many weight loss books as you can
Put say £2 coin in a clear jar for every 1lb you lose (the treat yourself)
Sunday, January 05, 1902 Get a Wii Fit & use it
Monday, January 06, 1902 Go to the shops on a full stomach
Tuesday, January 07, 1902Drink a glass of water before every meal

Plan ahead

Friday, January 10, 1902 Measure your calories for everything you eat

Sunday, January 12, 1902 Go for a walk after a meal
Monday, January 13, 1902 Let others know you want to lose weight- they will support you
Tuesday, January 14, 1902Try not to eat between meals (learn not to graze)

Friday, January 17, 1902 Take days off - its ok to relax occasionally

Sunday, January 19, 1902 Train outdoors - sun and air are good for you
Monday, January 20, 1902 Watch shows like The Biggest Loser for inspiration
Tuesday, January 21, 1902Follow the Chinese saying: "Eat until you are eight-tenths full."
Drink more water
Aim to walk briskly for at least 30mins per day

Friday, January 24, 1902 Don't eat as you watch TV, concentrate on the meal

Sunday, January 26, 1902 Think about what you can add to your diet, not what you should take away.
Monday, January 27, 1902 Take a before & after picture
Tuesday, January 28, 1902Don’t be self concious at the gym - no one cares
Don't eat on the run, sit down for each meal

Friday, January 31, 1902 Eat slower

Sunday, February 02, 1902 Don't limit types of food limit portion size
Monday, February 03, 1902 Cook back on sauces & Mayononaise etc
Get a Diet buddy
Don't wait until you thirsty to drink water

Friday, February 07, 1902 Instead of weighing yourself use a tape measure
Sunday, February 09, 1902 Eat less man made food

Monday, February 10, 1902 Opt for organic foods and unprocessed things

Friday, February 14, 1902 Get sponsored and raise money for charity as you lose
Think thin
Sunday, February 16, 1902 Stretch muscles that are sore and stretch before, during and after training
Monday, February 17, 1902 See a doctor before doing hard weight loss stuff

Friday, February 21, 1902 Now & again replace a meal with a protein shake
Use a smaller plate

Sunday, February 23, 1902 Never sacrifice your health to lose a bit of fat

Friday, February 28, 1902 Make short & long term goals
Saturday, March 01, 1902 Take days off - its ok to relax occasionally
Sunday, March 02, 1902 Don’t worry too much about progress - enjoy the fitness
Monday, March 03, 1902 Train outdoors - sun and air are good for you
Tuesday, March 04, 1902 Watch shows like The Biggest Loser for inspiration

Read food labels
Thursday, March 06, 1902 Increase protein foods like meat, fish, eggs, etc.
Friday, March 07, 1902 Run hills and climb stairs
Saturday, March 08, 1902 Increase your intensity each workout
Sunday, March 09, 1902 Eat leafy green vegetables
Monday, March 10, 1902 Swap your work chair for a fitness ball
Tuesday, March 11, 1902 Make fruit a whole meal instead of a snack

Thursday, March 13, 1902 Join a sport team or a fitness class
Friday, March 14, 1902 If you are doing weight training and cardio, do the weight training first
Saturday, March 15, 1902 Choose cardio exercises that work the whole body, not just the legs
Sunday, March 16, 1902 Try not to mix fats and carbs in the same meal (ie cheese and pasta)
Monday, March 17, 1902 Never go shopping when hungry
Tuesday, March 18, 1902 Take the stairs instead of the lift

Thursday, March 20, 1902 Make a big pot of vegetable soup & eat it for snacks
Friday, March 21, 1902 Pre-cook as many meals as you can
Saturday, March 22, 1902 Choose resteraunts that have healthy foods
Sunday, March 23, 1902 Eat chilli - the burning sensation is your metabolism speeding up
Monday, March 24, 1902 Eat more often but not more
Tuesday, March 25, 1902 Try eating six meals a day

Thursday, March 27, 1902 Replace chicken with lean red meat
Friday, March 28, 1902 Never go shopping when hungry
Saturday, March 29, 1902 Experiment with mixing weight training and cardio together with circuits
Sunday, March 30, 1902 Read as many weight loss books as you can
Monday, March 31, 1902 Avoid alcohol and late nights as it DOES impact on fat loss training and progress
Tuesday, April 01, 1902 Don’t hang around ‘junk food friends’ at times you know you will cheat
Wednesday, April 02, 1902Go to the shops on a full stomach

Thursday, April 03, 1902 Drink a glass of water before every meal
Friday, April 04, 1902 Avoid diuretic fat loss gimmicks as the weight loss will only be water
Saturday, April 05, 1902 Keep a record of the foods you eat during the day
Sunday, April 06, 1902 Measure your calories for everything you eat
Monday, April 07, 1902 Talk to others who are dieting & swap tips
Tuesday, April 08, 1902 Go for a walk after a meal
Wednesday, April 09, 1902Let others know you want to lose weight- they will support you
Thursday, April 10, 1902 Turn dreams into goals by writing them down and regularly reading them
Friday, April 11, 1902 Read & research into the food you eat
Saturday, April 12, 1902 Make short & long term goals
Sunday, April 13, 1902 Take days off - its ok to relax occasionally
Monday, April 14, 1902 Don’t worry too much about progress - enjoy the fitness
Tuesday, April 15, 1902 Train outdoors - sun and air are good for you
Wednesday, April 16, 1902Watch shows like The Biggest Loser for inspiration
Thursday, April 17, 1902 Read about health problemsfrom being over weight
Friday, April 18, 1902 Drink more water
Saturday, April 19, 1902 Hire a personal trainer if you find it really hard to get motivated
Sunday, April 20, 1902 If you are lazy at home join a gym
Monday, April 21, 1902 Do cardio with up-beat music
Tuesday, April 22, 1902 Don’t get sidetracked by gossiping to the hot guy/girl at the next treadmill
Wednesday, April 23, 1902Take a before & after picture

Thursday, April 24, 1902 Don’t be self concious at the gym - no one cares
Friday, April 25, 1902 Milk is good for you - don’t cut it out on account of losing weight
Saturday, April 26, 1902 Just do it - stop making excuses
Sunday, April 27, 1902 Eat slower
Monday, April 28, 1902 Try eating blindfolded and you'll find you feel fuller with less food
Tuesday, April 29, 1902 Don't limit types of food limit portion size
Wednesday, April 30, 1902Try and relate your weight loss goals to helping people - it helps
Thursday, May 01, 1902 Buy an item of clothing that’s a size too small and work towards fitting into it
Friday, May 02, 1902 Read inspiration stories about successful slimmers
Saturday, May 03, 1902 Attend sport matches like football, athletics and bodybuilding contests
Sunday, May 04, 1902 Instead of weighing yourself use a tape measure
Monday, May 05, 1902 Equate food with how much exersize is needed to burn off those calories
Tuesday, May 06, 1902 Eat less man made food
Wednesday, May 07, 1902 Opt for organic foods and unprocessed things
Thursday, May 08, 1902 Remember fat comes off the whole body not just one section
Friday, May 09, 1902 Muscle and fat do not co-exist well so build some muscle
Saturday, May 10, 1902 Take spas, massages, etc. to help muscles recover faster
Sunday, May 11, 1902 Never train through injuries or when muscles are still sore
Monday, May 12, 1902 Think thin
Tuesday, May 13, 1902 Stretch muscles that are sore and stretch before, during and after training
Wednesday, May 14, 1902 See a doctor before doing hard weight loss stuff
Thursday, May 15, 1902 3500 calories = one pound of fat - diet is more important that hours on the treadmill
Friday, May 16, 1902 Skipping meals won’t burn fat - keep your metabolism burning by eating more often
Saturday, May 17, 1902 Cut out fizzy drinks
Sunday, May 18, 1902 Now & again replace a meal with a protein shake
Monday, May 19, 1902 Don’t wastre your money on pills or quick fixes - change your habits
Tuesday, May 20, 1902 Never sacrifice your health to lose a bit of fat
Wednesday, May 21, 1902 Be creative with cardio - running and biking isn’t the only way
Thursday, May 22, 1902 Never train for more than one hour at a time
Friday, May 23, 1902 Reward yourself with a new outfit etc when goals are reached
Saturday, May 24, 1902 Drink water
Sunday, May 25, 1902 Avoid refined sugar

Monday, May 26, 1902 Avoid complex carbs
Tuesday, May 27, 1902 Don’t eat within two hours of dinner
Wednesday, May 28, 1902 Train with weights
Thursday, May 29, 1902 Do some light cardio after dinner
Friday, May 30, 1902 Eat fruit
Saturday, May 31, 1902 Eat vegetables
Sunday, June 01, 1902 Increase protein foods like meat, fish, eggs, etc.
Monday, June 02, 1902 Run hills and climb stairs
Tuesday, June 03, 1902 Increase your intensity each workout
Wednesday, June 04, 1902 Eat leafy green vegetables

Thursday, June 05, 1902 Swap your work chair for a fitness ball
Friday, June 06, 1902 Make fruit a whole meal instead of a snack
Saturday, June 07, 1902 Replace television with active past times like walking, etc.
Sunday, June 08, 1902 Join a sport team or a fitness class
Monday, June 09, 1902 If you are doing weight training and cardio, do the weight training first
Tuesday, June 10, 1902 Choose cardio exercises that work the whole body, not just the legs
Wednesday, June 11, 1902 Try not to mix fats and carbs in the same meal (ie cheese and pasta)
Thursday, June 12, 1902 Drink more water
Friday, June 13, 1902 Take the stairs instead of the lift
Saturday, June 14, 1902 Park your car further away from your destination
Sunday, June 15, 1902 Make a big pot of vegetable soup & eat it for snacks
Monday, June 16, 1902 Pre-cook as many meals as you can
Tuesday, June 17, 1902 Choose resteraunts that have healthy foods

Eat chilli - the burning sensation is your metabolism speeding up
Thursday, June 19, 1902 Eat more often but not more
Friday, June 20, 1902 Try eating six meals a day
Saturday, June 21, 1902 Use a small bowl or plate to create the illusion of eating a lot
Sunday, June 22, 1902 Replace chicken with lean red meat
Monday, June 23, 1902 Remember sex burns a lot of calories
Tuesday, June 24, 1902 Experiment with mixing weight training and cardio together with circuits

Thursday, June 26, 1902 Avoid alcohol and late nights
Friday, June 27, 1902 Don’t hang around ‘junk food friends’ at times you know you will cheat
Saturday, June 28, 1902 Go to the shops on a full stomach
Sunday, June 29, 1902 Drink a glass of water before every meal
Monday, June 30, 1902 Avoid diuretic fat loss gimmicks as the weight loss will only be water
Tuesday, July 01, 1902 Keep a record of the foods you eat during the day
Wednesday, July 02, 1902 Measure your calories for everything you eat
Thursday, July 03, 1902 Talk to others who are dieting & swap tips
Friday, July 04, 1902 Go for a walk after a meal
Saturday, July 05, 1902 Let others know you want to lose weight- they will support you
Sunday, July 06, 1902 Turn dreams into goals by writing them down and regularly reading them
Monday, July 07, 1902 Read & research into the food you eat
Tuesday, July 08, 1902 Make short & long term goals
Wednesday, July 09, 1902 Take days off - its ok to relax occasionally
Thursday, July 10, 1902 Don’t worry too much about progress - enjoy the fitness
Friday, July 11, 1902 Train outdoors - sun and air are good for you
Saturday, July 12, 1902 Watch shows like The Biggest Loser for inspiration
Sunday, July 13, 1902 Read food labels
Monday, July 14, 1902 Increase protein foods like meat, fish, eggs, etc.
Tuesday, July 15, 1902 Run hills and climb stairs
Wednesday, July 16, 1902 Increase your intensity each workout
Thursday, July 17, 1902 Eat leafy green vegetables
Friday, July 18, 1902 Swap your work chair for a fitness ball
Saturday, July 19, 1902 Make fruit a whole meal instead of a snack
Sunday, July 20, 1902 Replace television with active past times like walking, etc.
Monday, July 21, 1902 Join a sport team or a fitness class

Tuesday, July 22, 1902 If you are doing weight training and cardio, do the weight training first
Wednesday, July 23, 1902 Choose cardio exercises that work the whole body, not just the legs
Thursday, July 24, 1902 Try not to mix fats and carbs in the same meal (ie cheese and pasta)
Friday, July 25, 1902 Never go shopping when hungry
Saturday, July 26, 1902 Take the stairs instead of the lift
Sunday, July 27, 1902 Park your car further away from your destination
Monday, July 28, 1902 Make a big pot of vegetable soup & eat it for snacks
Tuesday, July 29, 1902 Pre-cook as many meals as you can
Wednesday, July 30, 1902 Choose resteraunts that have healthy foods
Thursday, July 31, 1902 Eat chilli - the burning sensation is your metabolism speeding up
Friday, August 01, 1902 Eat more often but not more
Saturday, August 02, 1902 Try eating six meals a day
Sunday, August 03, 1902 Use a small bowl or plate to create the illusion of eating a lot
Monday, August 04, 1902 Replace chicken with lean red meat
Tuesday, August 05, 1902 Never go shopping when hungry
Thursday, August 07, 1902 Read as many weight loss books as you can
Friday, August 08, 1902 Avoid alcohol and late nights as it DOES impact on fat loss training and progress
Saturday, August 09, 1902 Don’t hang around ‘junk food friends’ at times you know you will cheat
Sunday, August 10, 1902 Go to the shops on a full stomach
Monday, August 11, 1902 Drink a glass of water before every meal
Tuesday, August 12, 1902 Avoid diuretic fat loss gimmicks as the weight loss will only be water

Thursday, August 14, 1902 Measure your calories for everything you eat
Friday, August 15, 1902 Talk to others who are dieting & swap tips
Saturday, August 16, 1902 Go for a walk after a meal
Sunday, August 17, 1902 Let others know you want to lose weight- they will support you
Monday, August 18, 1902 Turn dreams into goals by writing them down and regularly reading them
Tuesday, August 19, 1902 Read & research into the food you eat

Thursday, August 21, 1902 Take days off - its ok to relax occasionally
Friday, August 22, 1902 Don’t worry too much about progress - enjoy the fitness
Saturday, August 23, 1902 Train outdoors - sun and air are good for you
Sunday, August 24, 1902 Watch shows like The Biggest Loser for inspiration
Monday, August 25, 1902 Read about health problemsfrom being over weight
Tuesday, August 26, 1902 Drink more water
Hire a personal trainer if you find it really hard to get motivated

Thursday, August 28, 1902 If you are lazy at home join a gym
Friday, August 29, 1902 Do cardio with up-beat music
Saturday, August 30, 1902 Don’t get sidetracked by gossiping to the hot guy/girl at the next treadmill
Sunday, August 31, 1902 Take a before & after picture

Milk is good for you - don’t cut it out on account of losing weight

Eat slower
Friday, September 05, 1902Try eating blindfolded and you'll find you feel fuller with less food

Try and relate your weight loss goals to helping people - it helps
Read inspiration stories about successful slimmers
Attend sport matches like football, athletics and bodybuilding contests




Opt for organic foods and unprocessed things
Never train through injuries or when muscles are still sore

Think thin



Don’t wastre your money on pills or quick fixes - change your habits


Drink water
Avoid refined sugar

Friday, October 03, 1902 Avoid complex carbs

Sunday, October 05, 1902 Train with weights
Monday, October 06, 1902 Do some light cardio after dinner
Tuesday, October 07, 1902Eat fruit

Eat vegetables

Friday, October 10, 1902 Run hills and climb stairs

Sunday, October 12, 1902 Eat leafy green vegetables
Monday, October 13, 1902 Swap your work chair for a fitness ball
Tuesday, October 14, 1902Make fruit a whole meal instead of a snack


Friday, October 17, 1902 If you are doing weight training and cardio, do the weight training first
Sunday, October 19, 1902 Try not to mix fats and carbs in the same meal (ie cheese and pasta)
Monday, October 20, 1902 Drink more water
Tuesday, October 21, 1902Take the stairs instead of the lift


Friday, October 24, 1902 Pre-cook as many meals as you can

Sunday, October 26, 1902 Eat chilli - the burning sensation is your metabolism speeding up
Monday, October 27, 1902 Eat more often but not more
Tuesday, October 28, 1902Try eating six meals a day


Friday, October 31, 1902 Remember sex burns a lot of calories

Avoid alcohol and late nights


Friday, November 07, 1902Avoid diuretic fat loss gimmicks as the weight loss will only be water

Turn dreams into goals by writing them down and regularly reading them
Friday, November 14, 1902 Read & research into the food you eat
ght Loss Chart
265.0
245.0
Target Weekly
weight
Actual Weekly
225.0 Weight
205.0
185.0
165.0
02/04/00 02/05/00 02/06/00 02/07/00 Date
n the treadmill
ng more often
n the treadmill
ng more often
n the treadmill
ng more often
n the treadmill
ng more often
n the treadmill
ng more often
n the treadmill
ng more often
n the treadmill
ng more often
n the treadmill
ng more often
n the treadmill
ng more often
n the treadmill
ng more often
.0
.0
Target Weekly
weight
Actual Weekly
.0 Weight
.0
.0
.0
Date

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Complete The White Boxes Below

Diet Start Date

#N/A Going Going Gone

se cardio exercises that work

30/12/99 0.0 -1st 0lbs 0.0 N/A #DIV/0!

30/12/1899 #DIV/0! N/A

30/12/1899 13/01/1900 27/01/1900 10/02/1900

02/06/1900 16/06/1900 30/06/1900 14/07/1900

03/11/1900 17/11/1900 01/12/1900 15/12/1900

28/07/1900 11/08/1900 25/08/1900 08/09/1900 22/09/1900 06/10/1900 20/10/1900

29/12/1900 12/01/1901 26/01/1901 09/02/1901 23/02/1901 09/03/1901 23/03/1901

Aero Minibars 527 100g

30/12/99 30/01/00 02/03/00 02/04/00 02/05

Sunday, December 31, 1899

Tuesday, January 02, 1900Don’t eat within two hours of dinner

Do some light cardio after dinner

Friday, January 05, 1900 Eat fruit

Eat more vegetables

Monday, January 08, 1900 Run hills and climb stairs

Tuesday, January 09, 1900Increase your intensity each workout

Swap your work chair for a fitness ball

Replace television with active past times like walking, etc.

Sunday, January 14, 1900 Join a sport team or a fitness class

Never go shopping when hungry

Park your car further away from your destination

Eat more often but not more

Friday, January 26, 1900 Try eating six meals a day

Monday, January 29, 1900 Never go shopping when hungry

Put a £2 coin in a clear jar for every 1lb you lose

Friday, February 02, 1900 Get a Wii Fit & use it

Go to the shops on a full stomach

Talk to others who are dieting & swap tips

Friday, February 09, 1900 Go for a walk after a meal

Don’t worry too much about progress - enjoy the fitness

Watch shows like The Biggest Loser for inspiration

Do cardio with up-beat music

Take a before & after picture

Monday, March 05, 1900 Get a Diet buddy

Wednesday, March 07, 1900

Friday, March 09, 1900 Eat less man made food

Wednesday, March 14, 1900

Tuesday, March 27, 1900 Drink water

Wednesday, March 28, 1900

Saturday, March 31, 1900 Train with weights

Sunday, April 01, 1900 Do some light cardio after dinner

Monday, April 02, 1900 Eat fruit

Tuesday, April 03, 1900 Eat vegetables

Friday, April 06, 1900 Increase your intensity each workout

Saturday, April 07, 1900 Eat leafy green vegetables

Wednesday, April 11, 1900Join a sport team or a fitness class

Sunday, April 15, 1900 Never go shopping when hungry

Saturday, April 21, 1900 Keep food out of sight

Monday, April 23, 1900 Try eating six meals a day

Wednesday, April 25, 1900Replace chicken with lean red meat

Monday, April 30, 1900 Get a Wii Fit & use it

Tuesday, May 01, 1900 Go to the shops on a full stomach

Monday, May 07, 1900 Go for a walk after a meal

Sunday, May 20, 1900 Do cardio with up-beat music

Tuesday, May 22, 1900 Take a before & after picture

Friday, May 25, 1900 Just do it - stop making excuses

Saturday, May 26, 1900 Eat slower

Monday, June 04, 1900 Eat less man made food

Sunday, June 10, 1900 Think thin